28 Strength- Back Ext. 3X8 add weight after form is performed correctly. Increase by 10 lbs or 5 lbs ea set. King of Squat Challenge!*
Buddy WOD- Five rounds for time of: 10 Wall climbs- Partner holding med ball above head. If the partner fatigues and drop ball. Both athletes perform X5 reps of Burpees. Every time an athlete drop med ball increase burpees by 5 reps. Example: 5,10,15 etc. 10 T2B (Toes to bar) K2E (Knees to Elbows) 20 Box jumps, 24" box Alternating box jumps Buddy WOD- 6 PM Filthy Fifty Style Buddy WOD. 15 min. Time Cap. Same penalty but ea exercise -Shout to Tim for the twist on a CrossFit Classic. *Wait what is the King of Squat Challenge? It is based off an Old School Program. Here's How It Works: To start, select a working weight of 75% of your bodyweight. It's better to start too light than too heavy, as we'll be adding weight every time you lift and your form is more important than the amount you lift. Take 60% of your working weight and put that on the bar for 2 sets of warm ups. If you don't have the exact plates you need, just get as close as you can. For example, if you weight 180 lbs, your working weight will be 135 lbs (180X .75) and your warm up weight will be 85 lbs (135X .60 rounded to fit available plates). You'll do 2 sets of 10 squats at the warm up weight, and then 1 set of 20 reps at your working weight. After you've finished your squats you'll do 1 light set of 20 pullovers using a 15 lb-20 lb dumbbell or plate on swiss ball. That's basically it. You'll repeat this workout 2 times each week with it at least 3 days in between lifts for recovery. Each workout you'll add 10 lbs to your squat working weight. If you miss your reps, you'll need to repeat the same workout the next time, at the same weight, until you hit all 20 reps and then you'll move up again. Run this program for 8 weeks with the goal of hitting your body weight for a working weight. At 180 lbs and 20 reps that's an estimated 1 rep max of 382 lbs, which would make you an absolute beast.
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